Thursday 10.19.2023

*Reminder: Our first Gymnastics Workshop with Coach Gabby is this Saturday! This first week will focus on Handstand Basics; it is intended for those who are newer to being upside down, but also good tips for anyone looking to improve their handstands. You will learn tips and tricks for handstand shaping, weight shifting, handstands against the wall, and walking.

This workshop is free for all members, and will take place at 10:30am.  Reserve your spot on Zen Planner!

“FITNESS” & “PERFORMANCE”

A. Four sets of:
Bulgarian Split Squat x 6 reps @ 30X0
Rest 45 seconds
Barbell Bent Over Row x 8 reps @ 21X0
Rest 60-90 seconds

For the Split Squats, try to increase from the loading you used on 10.10.2023; for the Bent Over Rows, try to improve from 10.9.2023

B. In teams of two, complete three sets for max reps/calories of:
2 Minutes of Wall Balls
2 Minutes of Ring Rows*
2 Minutes of Row, Bike, or Ski (for Calories)
Rest 2 minutes

Partners can switch from working to resting as they see fit.
For those that want a more advanced upper pulling option, substitute the Ring Rows with Rope Climbs, or Ring or Bar Muscle-Ups.

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total